Weeks #3 & #4: Reflection and Update

I have been feeling very stressed about my goal and extremely unmotivated lately. I feel like since I have so much schoolwork I shouldn’t focus on things like the food and drinks I consume, and the amounts I do; and this is not the way it should be.

The halfway point of the SMART Goal is approaching quickly and this week I really want to start to feel a difference health-wise. I want to eat more greens, salads, and balance my meals.

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Week #2: Reflection and Update

Throughout this week I kept up with my water intake and my balanced meals were getting better towards the end of the week. In this upcoming week my main goal will be to eat 2 fruits and one vegetable a day, and they should be varied; not just the same fruits and vegetables.

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This morning, Monday, November 23rd, 2015, I grabbed a clementine on my way out, heading to school, and it was super good! During lunch I had somewhat of a blueberry banana yogurt bowl, which was super good; and I’m looking forward to the rest of my meals this week!

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Week #1: Reflection and Update

This week was not as successful as I hoped it would be. It was definitely hard because of the lack of healthy ingredients in my house my heath class not completely finalizing our SMART goals until this Friday.

This morning I went to “Stop & Shop” with my mom and selected items I thought I would like to try, and are considered healthy. At the end of the trip our shopping bags contained items such as: whole wheat bread, mini bagels, and pasta, as well as many fruits and vegetables, ranging from bananas and raspberries to carrots and kale. It was a successful shopping trip and I can’t wait to see how I use these foods throughout the week!

Plan of Action and Facts

Plan of Action

How my plan will look daily:

I will eat small proportionate meals throughout the day, preferably 5 small meals, 2 in between breakfast and lunch, and lunch and dinner. These meals will consist of fruits, vegetables, grains, protein, and dairy. With this I will also drink my suggested daily intake of water.

My short-term goal is to be able to complete my SMART goal within 10 weeks.

My long-term goal is to be able to maintain the main factors of my current goal for the rest of my life.

Facts

“Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine, explains Guest. “Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate,” he says. When you’re getting enough fluids, urine flows freely, is light in color and free of odor. When your body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions” (WebMD).

“The nutrients in fruit are vital for health and maintenance of your body. The potassium in fruit can reduce your risk of heart disease and stroke. Potassium may also reduce the risk of developing kidney stones and help to decrease bone loss as you age” (Dairy Council of California).

“Did you know that including vegetables in your diet is probably the easiest way to stay healthy, trim and nourished? Since vegetables are low-calorie, nutrient-rich foods, they help you to stay in optimum health over the long term by keeping your weight in check. According to a recent study, plant-based foods contain antioxidants (polyphenols) that may improve blood sugar in people at risk for diabetes and heart disease” (Organicfacts.net)

Interview an Expert

Interview an Expert

Q: What is your knowledge, or experience, when it comes to health and nutrition?

A: I took a nutrition class in College; I read a lot of articles about health and nutrition, and I’m an editor for two magazines that write, and include, articles about health and nutrition.

Q: What do you do in your daily life that you would consider healthy?

A: I exercise; walking, jogging, or bike riding. I eat a healthy breakfast, either oatmeal and fruit, or a vegetable omelet and whole-wheat toast. I [also] bring healthy snacks to work so I don’t eat junk food.

Q: How do you motivate yourself to maintain a healthy lifestyle?

A: I always feel better when I’m getting exercise and eating healthy. I try to exercise in the morning and get fresh air and sunshine, which always makes the day go better. Sometimes I will plan to do a healthy activity with friends and family to make it a social occasion. I don’t like it when my clothes start to feel tight, so it always feels good to fit into my jeans. I also like to be a good role model for healthy living.

Q: What do you think is the most important for a person to keep in mind when they are on the road to becoming a healthier being?

A: Take it in small steps; it’s easier if you don’t try to do too much stuff at once. So, start with one thing, like having a healthier breakfast or walking for 20 minutes. Try to do something that you enjoy, and won’t be too much of a sacrifice. And never give up! I also think one of the keys is that you shouldn’t give up everything; one thing I do is that I have one indulgence a day. [Also] If you have a choice between walking and driving, or taking the steps or elevator, choose the active choice, rather than the sedentary.

Welcome to Wholesome Goals!

Welcome to Wholesome Goals! This blog was created, as of November 10th, 2015, to help record my daily food and drink intake; on the track to become a more healthy individual.

Currently my specific SMART goal is the following:

I want to eat more fruits and vegetables, and make my plates look more like the guidelines (Choosemyplate.gov), as well as drink more water (the recommended amount) and less sugar based liquids.

Thank you for joining me on my 10 week journey to become an overall healthier person, in addition to making this goal become a habit.

Good health is not something we can buy. However, it can be an extremely valuable savings account.

Anne Wilson Schaef